How to Launch Your Day the Low-Sugar Way

The ideal breakfast to beat your sugar addiction has a high protein content. Higher-protein breakfasts translate into a more sustained level of energy throughout the morning. Protein fills you up longer, meaning you’re less likely to have midmorning cravings.

Traditional protein sources for breakfast include eggs, ham, sausage, yogurt, and whey. You have plenty of other options, though — don’t get stuck in a breakfast rut!

Don’t eat the same thing for breakfast every day. Eating a variety of foods means that you get a wider spectrum of nutrients. Changing up the breakfast routine also makes the meal more appealing for those who may not like to eat in the morning.

Protein Muffins

Preparation time: 10 minutes

Cooking time: 20–25 minutes

Yield: 8 large muffins (or 12 smaller muffins)

2 tablespoons canola oil

1-1/2 cups unsweetened applesauce

1 cup unbleached white flour

1 cup whole-wheat flour

3/4 teaspoon baking soda

2 teaspoons baking powder

1-1/2 scoops unsweetened whey protein powder (about 2 tablespoons)

1/4 cup chopped walnuts

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

3/4 cup raisins

Preheat the oven to 375 degrees. In a muffin pan, line 8 cups with paper muffin liners. (This recipe makes 8 large or 12 small muffins, so use the number of liners based on the size you desire.)

In a large mixing bowl, beat together the egg, oil, and applesauce with an electric mixer on low speed.